Name: Playbook - James Lawrence Iron Cowboy - W3/D5 Bike
Uploaded: 2022-11-15T18:00:20.395Z
Duration: 90 min
Description: W3/D5 Bike

Day 5

Bike Muscular Endurance: 1:30 minutes

Workout Details:
Warm-up: 
- 10 min @50-70% of FTP (Zone 1)
- 10 min @70-83% of FTP (Zone 2)

Main Set:
3 x 8 minutes in Zone 3 with 3 minutes of recovery in Zone 1 after each interval 
- Hard 8 min @91-100% of FTP (Zone 3)
- Easy 3 min @50-70% of FTP (Zone 1)

Cool Down:
- 32 min @70-83% of FTP (Zone 2)
- 5 min @50-70% of FTP (Zone 1)

Warm-up: 
- 10 min @50-70% of FTP (Zone 1)
- 10 min @70-83% of FTP (Zone 2)

Bike @50-70% of FTP (Zone 1)

Bike @70-83% of FTP (Zone 2)

Warm up

3 x 8 minutes in Zone 3 with 3 minutes of recovery in Zone 1 after each interval 

- Hard 8 min @91-100% of FTP (Zone 3)
- Easy 3 min @50-70% of FTP (Zone 1)

Bike @91-100% of FTP (Zone 3)

Main Set

Cool Down:
- 32 min @70-83% of FTP (Zone 2)
- 5 min @50-70% of FTP (Zone 1)

Cool down

W3/D5 Bike

Emily

That was a good time! Didn’t think I’d be able to hold a 5:30 pace for each minute but we got it done!

Trevan

W1/D1 Run

W1/D2 Swim

Lina

W1/D3 Bike

New 500 yard record. Beat my one from earlier this week by 20 sec!

W1/D4 Swim

W1/D5 Run

W1/D6 Bike (Workout 1)

I ran into one of your haters at the end of my swim. I didn’t think they actually existed. Said I shouldn’t trust your training program. I said it sure as hell is working for me. Great swim today!

W3/D5 Bike

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